Condition One CrossFit, Condition One CrossFit 2 – CrossFit

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Warm-up (No Measure)

3 Rounds

50 Jump Rope

10 strict press

10 squats

10 pull aparts

10 press aparts

Metcon (No Measure)

Accessory Work

3×8 per side single leg banded straight leg deadlift 3030

3×6 per side eccentric single leg squat (slow on the way down concentrate on knee position on the way up)

30 Muscle-Ups (Time)

30 muscle-ups for time

Metcon (Time)

50 Pull Ups

50 Dips